Gymnastics yogis - the practice of health and longevity of the Indian sages that appeared many years ago. Doing yoga is only twice a week, you change your body: first, to render service to the spine and digestive organs. Three times a week or more - changing consciousness: clean the brain, calms the nervous system. And even if you did not dare yet to join the yoga studio, it does not mean that you can not do some useful exercises on their own. And do not say that you do not have time. These exercises are so simple that you can do them on a chair in the office or in line at the children's clinic rather than "sit" on the phone.
By the way, the researchers conducted a study on the impact of smart phones on the spine, and published his results in Surgical Technology International. According to their conclusions, when one writes a text message on his spine load increases by 23 kg. Therefore, instead of weight on the back, and then look for ways to improve your health, we offer you brighten up the expectation of using yoga asanas.
Cervical spine. Cervical department is responsible for our sense of duty. That is why, when we have accumulated many urgent matters that we need to be urgently addressed, we are the spine starts to hurt. To relieve neck suggest that you do this simple exercise.
Sitting, pull up, his chin on his chest and hold for a few breaths. Dip the tips of the fingers of his right hand on a table or a chair next to you and "walk" your fingers outward, straightening the arm. Gently roll the left ear to your left shoulder. You should feel a pleasant extension of the neck on the right side. You can "walk" with his fingertips back and forth, and the chin lead close to the left shoulder or withdraw from it, and you will feel stretching in different places. Then lower the chin to the chest, lift your head and repeat on the other side.
This exercise will help prevent headaches caused by tight muscles in the neck and skull. Also relieve fatigue from the long sitting at a computer or desk.
Thoracic spine responsible for communication in society, display of emotion. To relieve his offer to do the exercise "cat".
Move away from the back of the chair and sit up straight, hands on knees or thighs. On the exhale, Round the back and lower your head. As much as possible pull your stomach. Inspiratory arches her back, lift the chest and head, relax your stomach. Arms straight. Make as many as you like, before moving on to the next exercise.
Mobilizes the spine and warms up in preparation for other activities. It is also a good way to calm down, concentrating on your breathing.
Lumbar spine. Pain in the lumbar spine in women often occur after stress on the spine during pregnancy and during menstruation. Another lower back hurts those who have for a long time, hunched over, to sit at the computer. Unload the spine, you can use the exercise "camel".
Browsing, place palms on the waist or the sacrum, the fingers can look up or down as appropriate. On the inhale gently push his hands in the back and roll the shoulders back. Raise your chest, let's head down, not pulling it back too far. Breathe deeply in this position, giving space for easy expansion.
Unloading and improvement of the whole spine. Exercises stranding rejuvenates the spine and help him unload when sedentary.
Sit up straight in a chair, feet on the floor. On a deep breath lengthen the spine. On the exhale, move your left hand in front of your body to the right and grab the right armrest (if not, then for the right thigh). Right hand put on the chair behind the right side of the pelvis. Gently turn the head to the right, to the right shoulder to form a twist in the thoracic region. Hold a few breaths, unwinds on inspiration. Repeat on the other side. Take care of your health!
